September 13, 2022

Wednesday, September 14th, 2022

Announcements XS Golf! I’ve had a few people want to do this again before the end of the golf season. Please sign up (with the link below) ASAP if you are interested in golfing on Saturday, September 24th around 11am. The plan is Spring Valley again but if you want to play somewhere else let me know. I have to book the tee times by this Saturda …

September 12, 2022

Tuesday, September 13th, 2022

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS  – 1:00 Bike  – 5 Good Mornings  – 5 Cat/Cows  – 5 Scap Push-ups INTO… 2 ROUNDS  – 1:00 Ski Erg  – 5 Slam Ball G2OH  – 10 Glute Bridge Ups  – 2 Inch Worms Strength Bench Press (4×4 @ 70-80%) 4 Sets*  – 4 Bench Press *all sets at s …

September 11, 2022

Monday, September 12th, 2022

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS  – 1:00 Row  – 5 BB Strict Presses  – 5 BB Front Squats  – :20 BB Overhead Hold  – :30 Plank*  – 5 Kip Swings  – 5 Kipping Knee Raises *2nd Round: :15/:15 Single Arm Plank Hold Strength Overhead Squat (4×4 @ 70-80%) 4 Sets*  – 4 Over …

September 10, 2022

Sunday, 09/11/2022

XS CrossFit – General CrossFit Supine Tricep Extensions (4 x 10) On a flat bench start with the arms locked out over the shoulders, flex the arms back behind the head (as far back as your mobility will allow), elbows will roughly be about forehead level, then re-extend the arms back the lock out. Dumbbell Z Press (4 x 8 (build)) Overhead Press fr …

September 9, 2022

Saturday, 09/10/2022

XS CrossFit – General CrossFit It Keeps Getting Heavier! 5-5-5 Strict Press 3-3-3 Push Press 1-1-1 Push Jerk Add weight each set and don’t forget to use those legs! Back Squat (4 x 4 @ 80%) …